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5 Wholesome Heart-Healthy Recipes

#1 Apple Nachos

Ingredients:

  • 1/3 cup dried, unsweetened cranberries or raisins

  • 1/4 cup sliced almonds, unsalted

  • 2 tbsp. hulled, unsalted sunflower seeds

  • 3 red or green apples, cored and thinly sliced into about 12 pieces each

  • 1-2 tsp. lemon juice

  • 2 tbsp. hot water

  • 1/4 cup reduced-fat, smooth peanut butter

  • 1 tbsp. honey

Directions:

  1. In a small bowl, combine dried cranberries/ raisins, almonds, and sunflower seeds.

  2. Core each apple and thinly slice into about 12 pieces each. Layer half the apples onto a large plate or platter. If the apple slices will be sitting out for a while, sprinkle a little lemon juice over them to prevent browning.

  3. Using the microwave or a teapot, bring 2 tablespoons water to a boil. In a small bowl, combine hot water, peanut butter, and honey. Use a spoon and stir until mixture is smooth.

  4. Use the spoon to drizzle half the peanut butter mixture over the plated apple slices; sprinkle with half the cranberry mixture. Layer the remaining apples on top and repeat with remaining peanut butter and cranberry mixture. Serve.

Additional Tips:

Cooking Tip: When using sticky substances like honey or peanut butter in a recipe, coat the measuring spoon or measuring cup with cooking spray for easier removal.

Keep it Healthy: Always opt for unsweetened dried fruit—the sweetened varieties contain too much unnecessary sugar.

Tip: The sky’s the limit when it comes to toppings for these apple nachos: any dried fruit, chopped nuts, pumpkin seeds, granola, or unsweetened shredded coconut.

#2 Barbeque Glazed Chicken Tenders

Ingredients:

  • 1 lb. boneless, skinless chicken tenderloins, all visible fat discarded

  • 1/8 tsp. pepper

  • 1/2 cup barbecue sauce, lowest sodium available

  • 1/2 cup sugar-free orange marmalade or grape jam/jelly

Directions:

  1. Trim visible fat from chicken and pat dry.

  2. Spray skillet or frying pan with cooking spray and turn to medium-high heat. Add chicken to skillet, cook 4 minutes, flip chicken and cook an additional 3-4 minutes until no longer pink.

  3. In a small bowl mix barbeque sauce and marmalade/jam/jelly. Microwave covered at 60% power for 40 seconds. Use a spoon to spread sauce evenly over chicken tenders.

#3 Szechuan Chicken Stir Fry

Ingredients:

  • 1 lb. boneless, skinless chicken breasts or tenderloins, all visible fat discarded, cut into 1-inch cubes

  • 2 tsp. cornstarch

  • 1 tbsp. low-sodium soy sauce

  • 1 tsp. jarred, minced garlic

  • 1/4 tsp. red pepper flakes

  • 1/4 tsp. ground ginger

  • 16 oz. frozen, packaged stir-fry vegetables

  • 1/4 cup low-sodium chicken broth

  • 2 tbsp. chopped, unsalted, unoiled peanuts

  • 1 1/2 cups brown rice, cooked

Directions:

  1. Spray a medium skillet with cooking spray. In a medium skillet, toss chicken, corn starch, soy sauce, ginger, garlic and red pepper flakes.

  2. Cook chicken over medium-high heat for 5 minutes, until no longer pink.

  3. Add vegetables and broth to skillet, reduce heat to medium, cover and cook 20 minutes, stirring occasionally.

  4. Top with peanuts and serve over brown rice.

#4 Mediterranean Salads

Ingredients:

  • 1 head lettuce (green leaf, red leaf or romaine), cut into thin strips

  • 1 chopped cucumber, peeled if desired

  • 1/2 cup tomatoes, chopped

  • 15.5 oz. canned, no-salt-added chickpeas (garbanzo beans), drained, rinsed

  • 1/2 red onion, finely sliced

  • 1/2 cup crumbled, fat-free or low-fat

  • 1/2 cup shredded Parmesan

  • 2 tbsp. extra virgin olive oil

  • 2 tbsp red wine or cider vinegar

  • 1/2 tsp. garlic powder

  • 1/2 tsp. black pepper

Directions:

  1. In a large bowl toss lettuce, cucumber, tomatoes, chickpeas, cheese and onion.

  2. In a small bowl whisk olive oil, vinegar, garlic powder and pepper.

  3. Pour dressing over salad mixture and toss.

#5 Slow-Cooker Chicken Parmesan with Eggplant and Angel Hair Pasta

Ingredients:

  • 1 medium eggplant, peeled, finely chopped

  • 28 oz. canned, no-salt-added, crushed tomatoes, (1 can)

  • 1 Tbsp. salt-free Italian seasoning

  • 2 lb. boneless, skinless chicken breasts (2 large chicken breasts), all visible fat discarded

  • 1/8 tsp. salt

  • 1/8 tsp. ground black pepper

  • 12 oz. packaged, whole-wheat angel hair pasta, broken into quarters (1 package)

  • 2 Tbsp. Parmesan cheese

  • 1/4 cup shredded, fat-free mozzarella cheese

Directions:

  1. Peel the eggplant and then finely chop it into small pieces, about 8 cups.

  2. Coat the bowl of a large slow cooker with cooking spray. Then, add chopped eggplant, crushed tomatoes, and 1 tablespoon Italian seasoning into the slow cooker bowl. Use a spoon or spatula to combine. Add chicken breasts into the slow cooker, snuggling them into the tomato and eggplant mixture. Sprinkle remaining ¼ teaspoon Italian seasoning, salt, and pepper onto the chicken. Set the slow cooker to cook low for 7 to 8 hours or high for 3 to 4 hours.

  3. When almost ready to serve, remove chicken from slow cooker onto a plate, along with ½ cup tomato-eggplant sauce. Break the angel hair pasta into quarters and stir pasta into the tomato sauce. Add chicken back into the slow cooker on top of pasta, pouring that ½ cup tomato-eggplant sauce over chicken. Top with Parmesan and mozzarella cheese.

  4. Cover and cook until pasta is done, about 15 to 25 minutes. (Note that the pasta will cook on the quicker side if the slow cooker is on high heat versus low heat.)

  5. Cut each chicken breast into 3 portions and serve with eggplant pasta.

Additional Tips:

Cooking Tip: When using a slow cooker, always place what will take the longest to cook on the bottom near the heat source. In this case, the eggplant takes longer to cook than the chicken.

Keep it Healthy: Switching whole-wheat pasta in place of a typical one made from white flour adds a variety of vitamins and more fiber. Consider trying spaghetti squash instead of pasta. You can microwave the squash in just a few minutes.

Tips: Many spice blends contain added salt, so it is important to look for a salt-free Italian spice blend.

Further reading:

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